Tel: 424-263-4559

Email: crossfitlomita@outlook.com​
 

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2018 Lomita Blvd. Suite 10
Lomita, CA 90717

January 18, 2020

Monday/Martin Luther King Jr’s Bday

4am-7am strength first/open gym 

830am Crossfit/Bootcamp

A)warm up

B)”Martin Luther King Jr”

2x

800m March/Run

19 wall balls 20/14

29 pull ups

39/29 cal row, ski or bike

39 hops over DBs

19 man makers 35s/20s

68 toes to rings (1st come first ser...

January 13, 2020

Monday 

A)warm up

B)back squats 

For load

10-9-8-7-6-5-4-3-2-1

C)3x

300m run

20 pull ups

Bootcamp/Monday 

A)warm up

B)wod prep/instruction

C)EMOM 30

Min 1 -5backsquats 

Min 2 -:30sec of double unders

Min 3 -5 negative pull ups

Etc.... for 30 min. 

Tuesday 

A)warm up

B)wod prep/instructi...

January 4, 2020

Monday 

A)warm up 

B)EMOM 21

Min 1 -5 bench press (climbing)

        2&3 150m run then 16 total windshield wipers with locked out KBs or DBs from the floor 35s/18s (35s/20s if DBs)

(Score is bench press weight)

C)accessory work/not for time with remaining class time or after...

December 29, 2019

Monday 

A)warm up

B)deadlifts 

E4MOM

6-6-6

C)100 kB swings for time 

70/53

Bootcamp/Monday

Same as CrossFit. 

Tuesday 

5am bootcamp/strength first 

830am bootcamp/CrossFit 

5x

400m run

15 shoulder to OH 135/95

10am CrossFit 

Same as 830am

1130am open gym 

Wednesday/New Years day 

10am cl...

December 22, 2019

Monday 

A)warm up

B)KB front racked

split squats/Each leg 

E3MOM

5-5-5-5-5

C)for time /15 Min cap

100 alt dB snatches 50/35

100 sit ups

(7 wall balls 20/14 E2MOM)

Bootcamp/Monday 

A)warm up

B)wod prep/instruction

C)2x for time (dress warm and with reflective clothing)

400m farmer ca...

December 17, 2019

Monday 

A)warm up

B)deadlift 

E4MOM 

6-6-6

C)4x for reps 

Tabata :30, :30

-burpees

-box jumps 24/20

-cal row

Bootcamp/Monday 

A)warm up

B)for time 

10-1 

Deadlifts 185/135

20-2 (by 2’s)

Box jumps 24/20

C)continuation of part B. Rest til 15 minute mark then for reps.....

4x Tabata :30, :...

December 7, 2019

Monday

A)warm up

B)E2MOM 5

Complex from the rack

1 push press

2 push jerks

C)21-5-9-6-3

Push jerks 135/95

Burpees over bar 

Bootcamp/Monday 

A)warm up

B)wod prep/instruction

C)amrap 20

50 wall balls

40/30 cal row

30 toes to bar

20 (alt) DB snatches 50/35

Tuesday 

A)warm up

B)wod prep/ins...

December 2, 2019

Monday 

A)warm up

B)deadlifts 

E4MOM 

6-6-6

C)amrap 10

Burpees

-5 toes to bar EMOM

Bootcamp/Monday 

A)warm up

B)amrap15

Burpees 

-5 toes to bar EMOM 

C)amrap 15

40/30 cal row

20 back squats 185/135, 135/95, 95/65

Tuesday 

A)warm up

B)overhead squat 

10-9-8-7-6-5-4-3-2-1

For load. 

C)5x

EMOM...

November 23, 2019

Monday 

A)warm up

B)instruction and 10 min to work to a heavy 

“Macho Man” complex. 

-3 power cleans (tng)

-3 front squats 

-3 push jerks 

C)amrap 12 

“Randy the Macho Man Savage”

Memorial wod

3 macho mans 135/95

15 toes to bar

Bootcamp/Monday 

A)warm up

B)wod prep/instruction

C)”lyn...

November 19, 2019

Monday 

A)warm up

B)deadlifts E4MOM

3x5-10

C)5x E2MOM

-50m farmer carry (ahap)

-amrap burpees

Bootcamp/Monday 

Same as CF

Tuesday 

A)warm up

B)wod prep/instruction

C)”Nancy”

5x

-400m run

-15Over Head Squats 95/65

Bootcamp/Tuesday

Same as cf

Wednesday 

A)

B)strict press 

E4MOM 

3x8 60-75%

C)1...

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